Should You Only Eat Egg Whites?

Eggwhites_1Illustrated by Ly Ngo.
Full disclosure: sometimes, we're lazy girls. So, whether it's seven ways to simplify our morning routine or how to make our time at the gym actually enjoyable, we're into it. And to keep us on track, we've turned to Greatist, because they've got us excited about staying fit — and having fun doing it.
It seems we've received scrambled messages — does the argument against eating whole eggs have a crack in it? We asked our metabolism and sports nutrition expert Douglas S. Kalman PhD, RD to weigh in on this over-easy topic. (Other puns we couldn't fit in here — deviled, hard-boiled, runny.)
Douglas Kalman, PhD, RD — "It seems that having high blood cholesterol levels is a risk factor for heart disease. Since how much and what kinds of foods you eat affects not only your weight, but also your health, should one learn to always avoid foods high in cholesterol?
In the case of cholesterol and heart disease, we certainly put the blame squarely on foods high in cholesterol, and in the past, the egg was at the center of that witch hunt. But really, whole eggs have gotten a bad rap.
Eggs naturally contain about 185 mg of cholesterol. They can be separated into two basic parts, the white (albumin) and the yellow (yolk). The yolk is where all of the cholesterol and fat is stored, whereas the majority of protein occurs in the egg white. Choline, a nutrient good for memory is also found in the yolk, as is vitamin D as are some other phytonutrients (lutein and other carotenoids).
But, myths do not die easily, so — there is nothing wrong with having a whole egg. Keeping in mind the credo of all things in moderation, general recommendations for healthy people, includes no more than one whole egg per day. People interested in getting adequate or extra protein without added cholesterol (we are not supposed to get more than 300 mg per day if your blood values are within normal), can use extra egg whites as a protein source.
(Note: We're big fans of two egg white, 1 whole egg omelettes here at Greatist headquarters.)

More from Diet & Nutrition

If you live in the Northeast of the U.S., you might want to check on the meat in your fridge. The CDC announced on Saturday that it is investigating a ...
How many times have you woken up with a disgusting hangover after a heavy night and vowed never to drink again? Well, this common plight could one day be...
It seems like everyone’s looking for ways to eat more protein. And there’s a good reason for it, too: Often known as the “building block” of the body, ...
On Wednesday, I was in one of those elevators with a news and advertising screen when I was faced yet again with the results of the month of sobriety ...
While you'll probably never hear anyone raving about the deliciousness of their school cafeteria hot lunch, it's a much better alternative to not having it...
On Monday, Kellogg's recalled 10,000 Nutri-Grain Whole Wheat Waffles packages that were potentially contaminated. And on Wednesday, Blue Bell Creameries ...
If you haven't yet heard the word “gluten,” you've probably been living under a rock. Celebrities such as Gwyneth Paltrow and Miley Cyrus have embraced the...
If Stranger Things reawakened your childhood love for the ubiquitous Eggo waffle, we have some pretty upsetting news. On Monday, Kellogg's voluntarily ...
Apple cider vinegar's (ACV) reputation as a miracle cure certainly isn't new — supposedly even the Ancient Greeks were into the stuff. Today, though, the...
Hackers leaked the medical files of Serena Williams, Simone Biles, Venus Williams, and basketball player Elena Delle Donne early Tuesday, the World Anti-...
This article was originally published on April 26, 2016. Yes, it's true that health food can be staggeringly expensive — especially if it's something ...
We don't do diets. But we still love to eat — and we want to eat well. In her column, How To Eat, Refinery29's favorite intuitive eating coach Christy ...
As you know, food is fuel. Eating a balanced diet can help you feel healthier and more energized. One of the best benefits of eating well, however, is the ...
Every now and then, we all need to indulge in some quick and easy drive-thru fast food — whether it’s because we’re seriously pressed for time, have a ...